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I ate A LOT today, best way to battle?

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  • I ate A LOT today, best way to battle?

    I just finished entering today's eats into PaleoTrack (which I just discovered today, goodbye crappy nutritional recommendations from my previous calorie tracking program!) and I ate a little over 3200 kcal today, all primal+dairy (butter, heavy whipping cream). I feel pretty full but not disgustingly I might puke up my guts or crap my pants at any second kind of full I get with SAD eating. I've never used this program before so maybe it is ringing things up differently but usually my calories are closer to 1800-1950. MacNut ratios are at 69%Fat/19%Protein/12%Carbs, totals at 256gFat/155gProtein/101gCarbs. I am a female, 5'5" and weight about 172 lbs currently. I don't work out a lot, no crossfit or anything like that. I've done some bodyweight stuff here and there but nothing dedicated as of yet, so not a trained elite athlete type or anything. And now for the question.

    My question is, when I go all crazy on the noms like this (and stuff was NOM today) and ingest an insane amount of calories, etc., what are the best ways to both avoid gaining weight, and maybe get something beneficial out of it? What type of exercise would make the most of the fact that I ate over twice my BMR? Would lifting heavy things the day of be good to take advantage of the insane amount of protein or the day after, the day before? Should I throw in some cardio type stuff to burn some of those calories? Should I try some IFing afterward for a certain amount of time to make up for it?

    It's too late to really do anything about it today but just wondering if anybody has any good advice on some stuff I could do to better my health on future feast days like this. Thanks!

  • #2
    You consumed about 1200-1400 cal. more than your BMR? That is about half a pound of weight gain at most. just eat a little less the next few days or don't even worry about it. My guess is you will see no difference at all even if you just go on as usual.

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    • #3
      Forget about "burning off calories" via a heavy workout session. You have to do a LOT to make a difference.
      I usually just skip a meal the day after a big feed. Most weeks I'll skip Sunday dinner after eating a lot on Saturday.

      Comment


      • #4
        If you start thinking you can "fix" overeating with exercise, you can go down a bad road of eating too much, thinking you can exercise it off and that doesn't really work. I'd be prone to eat very light for a few days if it happens a lot and if it is a "one time" type thing, just return to a normal day.

        And try and make exercising a regular part of your life, but for the most part if you just do PB Fitness you don't need to eat more.

        http://maggiesfeast.wordpress.com/
        Check out my blog. Hope to share lots of great recipes and ideas!

        Comment


        • #5
          It should balance out with days where you eat less. Also, I don't believe in CICO as it does not apply to me at all. Lots of good healthy fats, lower carb, never adds pounds for me.

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          • #6
            Originally posted by primalhippie View Post
            I just finished entering today's eats into PaleoTrack (which I just discovered today, goodbye crappy nutritional recommendations from my previous calorie tracking program!) and I ate a little over 3200 kcal today, all primal+dairy (butter, heavy whipping cream). I feel pretty full but not disgustingly I might puke up my guts or crap my pants at any second kind of full I get with SAD eating. I've never used this program before so maybe it is ringing things up differently but usually my calories are closer to 1800-1950. MacNut ratios are at 69%Fat/19%Protein/12%Carbs, totals at 256gFat/155gProtein/101gCarbs. I am a female, 5'5" and weight about 172 lbs currently. I don't work out a lot, no crossfit or anything like that. I've done some bodyweight stuff here and there but nothing dedicated as of yet, so not a trained elite athlete type or anything. And now for the question.

            My question is, when I go all crazy on the noms like this (and stuff was NOM today) and ingest an insane amount of calories, etc., what are the best ways to both avoid gaining weight, and maybe get something beneficial out of it? What type of exercise would make the most of the fact that I ate over twice my BMR? Would lifting heavy things the day of be good to take advantage of the insane amount of protein or the day after, the day before? Should I throw in some cardio type stuff to burn some of those calories? Should I try some IFing afterward for a certain amount of time to make up for it?

            It's too late to really do anything about it today but just wondering if anybody has any good advice on some stuff I could do to better my health on future feast days like this. Thanks!
            You're overthinking this. Stressing this much about overeating will probably have worse effects than the overeating itself.

            We've evolved to eat big some days and eat small some days. Count it as an "eat big" day and move on.
            The Champagne of Beards

            Comment


            • #7
              I guess I'm not really worried about it, it probably will balance out because I tend to eat A LOT less on my work days. I'm pretty sure what drove my calories up was all the butter in my coffee in the morning. I don't really believe in CICO either, I guess what I am really wondering is the best way to -take advantage- rather than -battle-. My protein intake was really high for the day, so I'm wondering if it would be beneficial to do a lift heavy things regiment as opposed to a move around at a slow pace to take advantage of that, but I don't know enough about the biological mechanisms I suppose to know if that would be the best time to take advantage. I think I am pretty well fat adapted though I tend to go on and off paleo but I never get carb-flu symptoms anymore when I go back on and I am fully aware that eating 256 g of fat is awesome and I have no problem with it. I just want to know some ways to optimize around having such a heavy eating day I suppose. I also just amaze myself sometimes at how much I can eat

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              • #8
                I dunno, if I knew I was going to eat a ton, I might skip the butter in my coffee unless it is something you really love. I think for normal women, actually just eating fat for the sake of eating fat isn't a real good idea. Like I put heavy cream in my coffee, but i would not just eat heavy cream to get fat...

                You are super lucky if CICO doesn't hold true for you.... it does for me.

                http://maggiesfeast.wordpress.com/
                Check out my blog. Hope to share lots of great recipes and ideas!

                Comment


                • #9
                  I'm curious, Magnolia - and I'm asking this sincerely, not trying to be snarky at all - why you think CICO is true for you? Have you read Gary Taubes? Do you understand the arguments against CICO?
                  “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

                  Comment


                  • #10
                    Well....

                    I have done high fat/low carb and not seen a difference in loss vs. higher carbs/lower fat. Where it makes a difference for me is in a lack of hunger by eating the higher fat foods in the context of reduced calories (ie, if I eat 1500 calories high fat, I'm not hungry, if I eat 1500 low fat I want to eat everything in the world). If eat 2000 calories high fat I won't lose weight (I'll gain). If I eat 2000 calories low fat I won't lose weight (I'll gain).

                    I'm a big believer in that we all have different metabolisms. And to be honest, perhaps if I cut some carbs I could eat more.... but I think "more" is 100-200 calories more per day. I think for some people it might be a bigger difference.

                    To be fair, I haven't read his book- but for me *in my experience* of many years of dieting, I can eat whatever below a certain point and lose weight. I can eat whatever beyond a certain point and gain. Primal works well for me (I am probably generally below 100 carbs a day) and tend to naturally eat about 1500 calories a day of primal foods and the ratios of fat/protein/carbs and playing with those doesn't really impact whether I lose or not.

                    It does seem that some people do much better eliminating carbs. Me, it doesn't make a significant difference.

                    http://maggiesfeast.wordpress.com/
                    Check out my blog. Hope to share lots of great recipes and ideas!

                    Comment


                    • #11
                      In my n=1 stuff I do have issues with carbs, but not nearly as much as before I started eating primally (about 18 months ago).
                      I can eat 3-5,000 calories/day of steak, chicken, pork, veggies and fruits (limited but still) and I feel great and have plenty of energy. I do add back in carbs (300g+) on days that I train hard or when I haven't had them for about a week in any substantial number (like less than 100g/day for a week). It doesn't help with energy or my training, but it does help my muscles hold water and I get a fuller look. Since losing quite a bit of fat it helps to know that I can still lift really heavy stuff AND sometimes *look* like I can lift heavy stuff. But, I have to cut the calories back to about 2-2,500/day when eating that many carbs or a bloat like a pregnant prom queen (or similar).
                      So, essentially, the only reason I eat carbs is because they help my self-confidence. Bet you never heard that one before.
                      As magnolia said, it's all dependent on the person. CICO do matter, but for me the macro mix/count matters a helluva lot more.
                      People too weak to follow their own dreams will always try to discourage others.

                      Comment


                      • #12
                        Originally posted by magnolia1973 View Post
                        Well....

                        I have done high fat/low carb and not seen a difference in loss vs. higher carbs/lower fat. Where it makes a difference for me is in a lack of hunger by eating the higher fat foods in the context of reduced calories (ie, if I eat 1500 calories high fat, I'm not hungry, if I eat 1500 low fat I want to eat everything in the world). If eat 2000 calories high fat I won't lose weight (I'll gain). If I eat 2000 calories low fat I won't lose weight (I'll gain).

                        I'm a big believer in that we all have different metabolisms. And to be honest, perhaps if I cut some carbs I could eat more.... but I think "more" is 100-200 calories more per day. I think for some people it might be a bigger difference.

                        To be fair, I haven't read his book- but for me *in my experience* of many years of dieting, I can eat whatever below a certain point and lose weight. I can eat whatever beyond a certain point and gain. Primal works well for me (I am probably generally below 100 carbs a day) and tend to naturally eat about 1500 calories a day of primal foods and the ratios of fat/protein/carbs and playing with those doesn't really impact whether I lose or not.

                        It does seem that some people do much better eliminating carbs. Me, it doesn't make a significant difference.
                        I hear what you are saying, and I certainly think you need to find what works for you, no question.

                        I would suggest, however, that when you find yourself with the time to do so, you either read WHY WE GET FAT (AND WHAT TO DO ABOUT IT) or watch Taubes' lecture on WHY WE GET FAT (there are versions galore all over youtube - it's only about 70 minutes long). The reason I say this is that I, for one, really believe Taubes is correct in his assessment of why CICO does not apply to weight loss. Because his explanation makes so much sense (to me, at least), I think it can be a very useful tool for people in approach their own dietary choices, since it can change the way you think about what (and how much) you eat. It ties very closely to what Mark recommends in the PB, and so can also serve as a scientific underpinning to the PB world.

                        Just my $.02 :-)
                        “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

                        Comment


                        • #13
                          I have found what works for me... I'd like it to work faster, but I enjoy what I eat (the mix of foods and the amounts). I'm not unhappy or thinking "Man, I wish I could eat unlimited amounts of fat". I have no desire for the ability to eat more fat for no real purpose. It was a PITA to get here though, lol, I feel snookered by the low fat eating.... YEARS OF IT.

                          And I'd say that for the guys, its a little more common to tilt towards the "I can eat a ton of fat and never get fat so long as I avoid carbs"... where as you tend to see quite a few women who end up also having to count calories.

                          http://maggiesfeast.wordpress.com/
                          Check out my blog. Hope to share lots of great recipes and ideas!

                          Comment


                          • #14
                            I think that we might be seeing some difference in how women and men respond to low carb, just as we're finally talking about differences in women's responses to IF. Even many women who've done well and felt good on VLC who post here have said that they also needed to be conscious of caloric intake. I wonder if more intensive research on women specifically would show a sex-based variation in response to low carb diets--I'd like to see more studies done specifically looking at women and paleo diets.
                            “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                            Owly's Journal

                            Comment


                            • #15
                              Originally posted by primalhippie View Post
                              I just finished entering today's eats into PaleoTrack (which I just discovered today, goodbye crappy nutritional recommendations from my previous calorie tracking program!) and I ate a little over 3200 kcal today ... but usually my calories are closer to 1800-1950.
                              Relax.

                              The figures are almost certainly incorrect.

                              I've tried the tracker you mention, and it seemed pretty flakey. It was giving me far higher values for the same input when I cross-checked it with Fitday. It would also keep changing the numbers that were already entered every time I added something new or refreshed the page. I think it's a new service. It's probably got teething problems.

                              Pop your figures in Fitday and see what you get.

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